Author Archives: Rob

Saturday January 31

Saturday January 31:

Colossians 3:2

“Set your mind on things above, not on things on the earth.”

Workout at 9AM with Bible study to follow!

4 rounds:

30 sec work / 15 sec rest:

Squat thrusters
Ring MU / Ring Rows
Plank hold

Strength: 5×2 squat snatch

Friday January 30

Friday January 30:

Isaiah 58:10

“If you extend your soul to the hungry and satisfy the afflicted soul, then your light shall dawn in the darkness, and your darkness shall be as the noonday.”




Strength: 5×5 front lunges

Thursday January 29

Thursday January 29:

Philippians 2:4

“Let each of you look out not only for his own interests, but also for the interests of others.”

6 rounds:

3 push jerks
6 pull-ups
4 C2B pull-ups
2 Bar MU
40 DU

Strength: 5×5 ring dips

Wednesday January 28

Wednesday January 28:

Matthew 20:16

“So the last will be first, and the first last. For many are called, but few chosen.”

15 min amrap:


KB swings
KB front squats
Box jumps

Strength: 5×5 OH squat

Tuesday Janaury 27

Tuesday January 27:

Ephesians 4:32

“And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”

Happy birthday Mom! I love you and am proud of you!”


4 rounds:

250 M row
6 hang power cleans
12 toes to bar

Strength: 5×5 strict press

Monday January 26

Monday January 26:

1 Corinthians 13:13

“And now abide faith, hope, love, these three, but the greatest of these is love.”

12 min amrap:

12 bar facing burpees
12 wall balls

Strength: 5×5 back squats

Friday January 23

Friday January 23:

1 John 4:7

“Beloved, let us love one another, for love is of God; and everyone who loves is born of God and knows God.”

12 min amrap:

6 push jerks
12 ring dips

Strength: EMOM for 7 Min MU / 5 x max strict pull-ups

Thursday January 22

Thursday January 22:

1 John 2:6

“He who says he abides in Him ought himself also to walk just as He walked.”

2,4,6,8,10 front squats
50,40,30,20,10 DU

Strength: 5×2 power snatch

Wednesday January 21

Wednesday January 21:

2 Peter 1:19

“And so we have the prophetic word confirmed, which you do well to heed as a light that shines in a dark place, until the day dawns and the morning star rises in your hearts”

5 rounds:

10 barbell lunges
10 burpee toes to bar

Strength: 5×2 bench press

Tuesday January 20

Tuesday January 20:

Romans 12:10

“Be kindly affectionate to one another with brotherly love, in honor giving preference to one another.”

“Fight Gone Good”

3 rounds:

1 minute each:

Wall balls
Sumo DL high pull
Box jumps
Push press
1 minute rest

Strength: 5×2 deadlift